I have learned soo much by reading here. One of the most helpfull and awakening was the fact that doing so much cardio plus not eating enough (only 1500-1800 Cals per day) was why I was not losing weight. After reading about CKD and TKD I have decided TKD is the way to go for me. I do 2 hours of Power-Walking (70-80% HR) for work. I read about the coke before and after, is it ok to drink the last 1/3 of the coke between the 2 hours to prevent Cortisol from kicking in?

The pictures attached are what I came up for an eating plan for the first 3 wks - keeping protein high as in The Ketogenic Diet states.

My confusion is still on the whole how many Carbs to eat when doing long term Cardio. I am torn between 50g and not many.

My vital stats are:

Sex F
Age 34
Height 5´8“
Weight – Lbs 193,6
BF% 37,50%
LBM – Lbs 121
Goal BF% 25,00%
Goal Weight 165
Goal LBM 123,75
Goal Kg 75

The supplements I take are:

Supplements
Upon waking 1Tbsp Carnitine – 1000mg
With Breakfast Multi-Vitamin
Vit C – 1g
Chromium Pic 200mcg
Q10 100mg
Magnesium 175mg /Calcium 350mg
Vit E – 335mg
Afternoon Magnesium 175mg /Calcium 350mg
Vit B Complex
Chromium Pic 200mcg
Before sleeping 1Tbsp Carnitine – 1000mg


Thanks for any help you can give.

-Sonya

Attached Images

	SonyaEatingPlan1.jpg (30.1 KB, 13 views)
	SonyaEatingPlan2.jpg (25.9 KB, 5 views)

I don't really know the answer to your question, I guess it would all depend upon how you feel, I would play around with it to make sure I get enough so that I have energy for the workout but not too much.

Anyhoo here are some links that you can check


www.~~~~~.com

also on www.bodybuilding.com they have a forum under nutrition dedicated to keto.

not sure what happened to my post but the ~~~~~ is ~~~~~

wtf..... "ckd" with "-" on both sides of the k.
"~~~~~"